Sleep Needs: Adults Vs Kids, What's The Difference?

Sleep is an essential part of our lives and the amount of sleep we need varies depending on our age. While adults need at least seven hours of sleep, children require significantly more sleep, with newborns sleeping for up to 18 hours a day. As children grow older, their sleep patterns change and the number of hours they sleep decreases. For instance, toddlers sleep for 11-14 hours a day, while teenagers need 8-10 hours of sleep.

Newborns (0-3 months): 11-17 hours

Newborns typically sleep between 11 and 17 hours a day, including naps. However, it's important to note that sleep patterns can vary widely during this period, and newborns rarely sleep through the night. Their sleep is usually accumulated across a series of naps throughout the day, with each nap lasting between one and four hours.

Newborns don't have a well-organized sleep schedule with a true bedtime until around the 4- to 6-month mark. Before this, they have shorter sleep cycles than adults and spend more time in REM sleep.

The large amount of sleep that newborns require is because this is a period of substantial growth and development. Sleep allows their brains to develop, building networks that facilitate thinking and learning, as well as the formation of behaviour. Sleep, along with nutrition, also allows newborns to develop physically, growing bigger and acquiring better motor skills.

Encouraging Sleep in Newborns

To help newborns establish a healthy sleep schedule, caregivers can develop a regular sleep schedule that accounts for feeding, nighttime sleep segments, and daytime naps. This is usually possible when the baby is around 2 months old.

It's recommended that newborns have a 30-minute wind-down routine before bed to help them relax and prepare for sleep. Creating a consistent sleep schedule and routine, as well as ensuring a calm and quiet environment, can also help improve sleep hygiene.

Signs of Not Enough Sleep

A newborn who isn't getting enough sleep may display the following signs:

• Falling asleep during the day
• Hyperactivity
• Irritability or mood swings
• Behavioural problems

Babies (4-12 months): 12-16 hours

Babies between 4 and 12 months old should be getting 12 to 16 hours of sleep per day, including naps. This is because this age range is a period of substantial growth, and sleep is critical to a baby's development.

Sleep allows a baby's brain to develop, building networks that facilitate thinking and learning, as well as the formation of behaviour. Sleep, along with nutrition, also allows babies to develop physically, growing bigger and acquiring better motor skills.

Babies spend more time in REM sleep than adults, and their sleep cycles are shorter. REM sleep is important for learning and memory. During REM sleep, the eyes move quickly under the eyelids, breathing gets faster, and the heart beats faster. It is also when we have our most vivid dreams.

As babies grow older, they will start to sleep for longer segments at night, but it is important to remember that the total daily sleep time is what matters most for their health and development.

If you are concerned about your baby's sleep, it is recommended that you speak with a doctor.

Toddlers (1-2 years): 11-14 hours

Toddlers between the ages of one and two years old require 11 to 14 hours of sleep per day, including naps. This is a crucial period for growth and development, and sufficient sleep ensures that toddlers remain happy and healthy.

Toddlers should have a consistent sleep schedule, with a regular bedtime. A bedtime routine is also beneficial and can include activities such as washing up, brushing teeth, reading a book, or listening to quiet music. It is also recommended to turn off all screens at least an hour before bedtime and to remove any devices from the bedroom.

A 30-minute wind-down routine before bed can be especially helpful for toddlers. This can include a variety of calming activities such as reading a book, listening to relaxing music, or practising meditation or yoga. Maintaining a consistent sleep schedule and bedtime routine will help toddlers develop healthy sleep habits that will benefit them as they grow older.

It is important to note that the amount of sleep a toddler needs may vary depending on their individual needs, temperament, and developmental differences. Some toddlers may require more or less sleep than the recommended range. Additionally, factors such as daily activities and overall health can also influence their sleep requirements.

Preschoolers (3-5 years): 10-13 hours

Preschool-aged children who are 3 to 5 years old should get between 10 and 13 hours of sleep per day. This includes any naps they may take during the day.

The amount of sleep a child needs varies depending on their age, family schedule, and individual temperament. Preschoolers need a lot of sleep because it is critical to their overall health and development. Lack of sufficient sleep at a young age has been linked to problems with weight, mental health, behaviour, and cognitive performance.

To help your preschooler get the right amount of sleep, it's important to establish a healthy sleep schedule and bedtime routine. This could include a 30-minute wind-down routine before bed, such as washing up and brushing teeth, reading a book, or listening to quiet music. It's also important to limit screen time at least one hour before bedtime and to remove any electronic devices from your child's bedroom.

Additionally, creating a peaceful, quiet, and comfortable bedroom environment can make it easier for children to get consistent sleep. This includes optimising the bedroom temperature, making sure it's dark, and blocking out any bothersome noises.

Adults: at least 7 hours

Adults need at least seven hours of sleep per night. However, this is just a guideline, and the amount of sleep an adult needs can vary from person to person. For example, some adults may require more sleep due to factors such as their activity level and overall health.

The recommended amount of sleep for adults is based on public health recommendations. However, internal and external factors may change the number of hours needed. For instance, adults who are sick or recovering from sleep deprivation may benefit from sleeping more than nine hours per night. Additionally, older adults over the age of 65 may need slightly less sleep, with seven to eight hours being recommended for this age group.

To determine how much sleep you need, it is important to reflect on your individual needs and circumstances. If you are feeling refreshed and alert after seven hours of sleep, then that amount may be sufficient for you. However, if you find yourself feeling tired during the day, struggling with concentration, or experiencing other signs of sleep deprivation, you may need to increase your sleep duration.

Getting enough sleep is essential for your health and well-being. Shortchanging sleep has been associated with various negative consequences, including weight gain, reduced immunity, high blood pressure, and depression. On the other hand, getting the right amount of sleep can help you feel rested, alert, and ready to take on the day.

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